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The Lactic Acid System
Transcript of The Lactic Acid System
In speedball, the lactic acid system is frequently used. The game of speedball covers a wide range of movements that requires a large amount of energy. Examples of how the lactic acid system used in this game, can be seen when players are blocking their opponents, taking intercepts, making quick passes to their teammates and respectively sprinting up and down the field. This game varies in intensity; players go through periods of intense sprinting, to slow jogging, even walking. The lactic systems gives players the energy to make quick movements during the high intensity periods. A quote from NEALS supports this, ‘The production of energy during this process [lactic acid system] is very efficient as there is a relatively quick supply of ATP’.
Fuel for Lactic System
The lactic system doesn’t require the presence of oxygen to make energy; its fuel source comes from Carbohydrates such as fats and proteins. These fats and proteins are sorted in the body as Glycogen, such as amino acids, and triglycerides which are broken down fatty acids. This system can be predominately used for 2 minutes, but at a high intensity of 90%, it would have duration of approximately 30-45 seconds.
1. Does you energy system require Oxygen
The lactic system does not require the presence of oxygen. (NEALS, 2015)
Sports that use the Lactic Acid System
The Lactic Acid System
How does your energy system produce ATP?
The fuels for the anaerobic system is glucose which comes from the liver, which is then released into the bloodstream. Fats, either fatty acids or triglycerides from muscles and tissue in the bloodstream. The energy from these resynthesises the phosphates and the ADP producing more ATP. (NEALS, 2015)
The lactic system supplies enough energy for activities that lasts for 3 mins. The lactic acid produces energy anaerobically, meaning it doesn’t need oxygen to breakdown the muscle glycogen, called the glycogenosis process. Through the metabolic pathway, the glycogen is produced, after it has been released from storage. This process produces the lactic acid.
Sprinting is high intensity sport that requires a quick source of energy. The lactic system is used in this sport to increase the speed in which a sprinter runs; it’s used also to maintain that speed for up to 2 minutes. The lactic system gives the body enough energy to run flat out for 30 seconds to 2 minutes
Tennis is also another sport that requires a lot energy. This energy system is used when players are running from side to side quickly to be able to hit ball with their racket. As the intensity and duration in which a player hits the ball increases, so does the level of lactic acid being produced. The game has many periods of high and low intensity intervals, with the use of the lactic system enables the athlete to make quick, sharp moves to be able to hit the ball.
Touch Football is another high intensity sport that relies on the three energy systems. However, the lactic acid systems is used in the game during repetitive rucks, which is the players huddle together around the ball while it’s on the ground. The use of this system only lasts for approximately 40 seconds to 2 minutes, with a 2-8 minute rest. This game is quite explosive, and fast moving, the ATP produced through the duration of the game is fast but inadequate. The lactic acid system gives players enough energy to make quick removers around the field.
The use of the lactic acid system only lasts for a short period of time, after that, the muscles start to fatigue. This is due to an accumulation of lactic acid found within the cells of muscles. With the muscles failing to produce the energy required to obtain the activity, a decrease in an athlete’s intensity applied in the sport can be identified. The variations of the speed in which lactic acid is produced, depends on the intensity of an activity. Prevention of muscles fibres from contracting, due to high levels of lactic acid being produced, weakens an athlete’s performance.
Limitations of the Lactic Acid system
There are quite a few ways in which people can train to strengthen the use of the anaerobic system as well as the lactic system. Sprinting and power training are common training methods used to strengthen the use of the anaerobic system. Anaerobic training enhances the anaerobic metabolic capacity of the muscle fibres that are being trained, thus increasing the ability of the athlete to train, and therefore perform at higher exercise intensity (McArdle et. al., 1991).
High Intensity Interval Training
This training exercise is short intervals of 10-15 seconds of sprinting with a 30-60 second break. This method will help increase resting levels of ATP. (BodyBuilding.com, 2015)
In this exercise, one minute of sprinting with a resting period of 3-5 minutes increases the bodies’ tolerance to lactic acid, as certain muscles are being used to repetitively build up the lactic acid. (BodyBuilding.com, 2015)
These exercises will help increase an athlete’s anaerobic capacity, by increasing their lactate intolerance, the size of the muscle fibres and the resting levels of ATP. With a high anaerobic capacity, athletes are able to perform at a high intensity over a long distance, meaning they maintain that high intensity for longer periods of time. Interval running enables the athlete to improve the workload by interspersing heavy bouts of fast running with recovery periods of slower jogging. (Brain Mac Sports Coach, 2015). During an interval between runs, to help breakdown the lactates, the heart and lungs are stimulated to administer enough oxygen back into the muscles as during the exercise, oxygen couldn’t be supplied to the muscles fast enough, preventing ATP from being produced. With constant repetitiveness of the exercise, the body is put under a lot of stress but the body soon adapts to this. For example capillarisation can occur; this is the formation of capillaries within a certain part of the human body. These exercises will strengthen the heart muscle, improve muscle uptake and improve the body’s tolerance to lactates.
Explosive Training - Plyometrics
Another way to help build up this energy system is through Plyometrics. Plyometrics is a form of exercise that rapidly stretches and contracts muscles within the body, this helps increase muscle strength and power. Exercises such as throwing, skipping, and jumping activities are very demanding on the body, therefore the making of lactic acid is increased, meaning the bodies lactate threshold is also increased. ‘Lactate threshold is the balance between lactate production and removal. The threshold is the point where the production of lactic acid due to exercise, is greater than the body’s ability to eliminate it.’ (USA Cycling) Training of lactate threshold is important for an athlete as it increases there sporting performance, especially in sports that go on for a long time with short resting periods. A quote from HK rewards supports this, ‘Training the lactic acid threshold is helpful for athletes in sports such as football or volleyball, where activity is fairly prolonged and rest periods are more infrequent.’
Plyo Push ups
Plyo push ups are just you average push up, but instead, you push up fast until your hands leave the ground. This would be repeated for 15 seconds, the aim is to attempt to get yourself high and higher of the ground to increase muscle strength. (Weider Publications, 2015)
Box Jumping involves jumping onto the top of box around knee height, by tucking in your legs while jumping. To launch yourself of the ground with enough power, start by squatting down to prepare yourself for movement, and then launch yourself onto the box. Then once you’re on the box, step down off of it to repeat the exercise again. This can be repeated as many times as necessary. The aim of the exercise again is to increase muscle strength within the legs. (Weider Publications, 2015)